🧪 Nutrition Facts
- Calories 20.3
- Total Fat 0.5 g
- Saturated Fat 0.2 g
- Cholesterol 0.0 mg
- Sodium 73.4 mg
- Potassium 95.4 mg
- Total Carbohydrate 1.7 g
- Dietary Fiber 0.3 g
- Sugars 0.2 g
- Protein 4.0 g
- Vitamin A 39.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.7 mg
- Vitamin D 0.0 IU
- Vitamin E 0.4 mg
- Calcium 8.4 mg
- Copper 0.4 mg
- Folate 6.6 µg
- Iron 2.0 mg
- Magnesium 13.7 mg
- Manganese 0.1 mg
- Niacin 0.9 mg
- Pantothenic Acid 0.2 mg
- Phosphorus 8.3 mg
- Riboflavin 0.3 mg
- Thiamin 0.2 mg
- Zinc 0.1 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Spirulina is a very low-calorie food at 20.3 calories per serving (1 tablespoon (7.0g)), making it a smart choice for calorie-conscious diets. Protein is the dominant macronutrient at 4.0g per serving (58.2% of calories), which supports muscle repair and satiety. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Dried Spirulina (arthrospira Platensis).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Spirulina. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Spirulina — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Spirulina contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 20.3 kcal | 1% |
| Total Fat | 0.5 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Sodium | 73.4 mg | 3% |
| Total Carbohydrate | 1.7 g | 1% |
| Dietary Fiber | 0.3 g | 1% |
| Total Sugars | 0.2 g | 0% |
| Protein | 4.0 g | 8% |
| Vitamin A | 39.9 IU | 1% |
| Vitamin C | 0.7 mg | 1% |
| Vitamin E | 0.4 mg | 2% |
| Thiamin (B-1) | 0.17 mg | 14% |
| Riboflavin (B-2) | 0.26 mg | 20% ✅ |
| Niacin (B-3) | 0.9 mg | 6% |
| Pantothenic Acid (B-5) | 0.24 mg | 5% |
| Vitamin B-6 | 0.03 mg | 1% |
| Folate | 6.6 µg | 2% |
| Calcium | 8.4 mg | 1% |
| Iron | 2.0 mg | 11% |
| Potassium | 95.4 mg | 2% |
| Magnesium | 13.7 mg | 3% |
| Phosphorus | 8.3 mg | 1% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.43 mg | 47% ✅ |
| Manganese | 0.13 mg | 6% |
| Selenium | 0.5 µg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Spirulina accounts for 1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 58.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 20.3 calories in Spirulina? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 1.5 min |
| Walking: 17 minutes per mile | 3.5 min |
| Cycling (Low Intensity) | 2.2 min |
| HIIT | 1.9 min |
| Hiking | 3.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Spirulina
Is Spirulina good for weight loss?
Spirulina is extremely low in calories at just 20 per tablespoon, making it easy to add to meals without significant caloric impact. With 4g of protein and minimal carbs and sugar, it supports satiety and stable blood sugar levels, both helpful for weight management.
Is Spirulina a good snack for kids?
While spirulina is nutritious, its intense flavor and unusual texture make it challenging for most kids to enjoy on its own. Blending it into smoothies, mixing into pasta sauces, or adding to pancake batter can make it more palatable for younger palates.
What diets does Spirulina suit?
This works well for high-protein diets, vegan and vegetarian eating plans, keto and low-carb approaches, and paleo-aligned diets. Its minimal carbohydrate and sugar content also makes it suitable for diabetic-friendly meal planning.
What does Spirulina pair well with for a balanced meal?
Blend spirulina into smoothies with fruits and yogurt, stir it into soups or broths, or mix into energy balls with nuts and dates. It also works in salad dressings, pasta sauces, and grain bowls where its flavor can be balanced by other ingredients.
How does Spirulina fit into a balanced diet?
Spirulina contributes meaningful amounts of protein and iron to your diet while adding virtually no calories or sugar. Its high nutrient density makes it a concentrated source of plant-based amino acids and minerals, though it works best as a supplement to whole foods rather than a primary food source.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
